Physical Training and Biomechanics for Swordplay and other Combat Sports and Martial Arts.

Monday, December 7, 2015

Our Longpoint Periodization Scheme

Longpoint 2016 Training has begun. There are lots of components to this training regime on the technical skills side as well but here, obviously, I'm going to focus on our strength training program.

With a clear end date for the program it is possible for us have a clear outline. We are looking to peak our training in mid-July next year. The program started at the beginning of November. We've got about 9 months to go.

I've broken this down into 5 phases. The first four are two months each and the last is the remaining weeks before the event.

The periodization is a simple linear progression. We start at (relatively) low intensities and high volume of training and progress to higher intensities while cutting back on volume.

Each phase has a three day a week workout plan:

The first day is the heavy day, with Clean, Deadlift and Bench Pres, plus a small number of accessory exercises covering the lunge, pull and anti-rotation movement patterns.

The second day is the lighter day, with Jerk and Squat as the big lifts and more of the accessory type exercises covering the lunge, pull, lift and anti-rotation movements.

The third day is optional and consists entirely of accessory style exercises. It is intended to be done at home or at a typical commercial gym and so focuses on dumbbell exercises.

Each month has a low-intensity, sub-max week for more complete recovery. Otherwise the numbers listed below are all Repetition Maximums (RM).

Unless otherwise stated each exercise is done for 3 sets.

Phase I

Heavy day

Power - 5 (Clean and Box jumps)

Primary - 8

Accessory - 10

Light day

Power - 5 (DB Jerk and Medball throws)

Primary - 12

Accessory - 12

Power exercises are pairs of Olympic lifts and another simpler power exercise.
Main exercises are paired with a complementary exercise.
Accessory exercises are circuits of three exercises.

Phase II

Heavy day

Power - 5

Primary - 8

Accessory - 10

Light day

Power - 5 (Barbell Jerk)

Primary - 12

Accessory - 12

Power exercises are paired with fewer sets of the alternate exercise as their load goes up.

Phase III

Heavy day

Power - 5

Primary -6

Accessory -8

Light day

Power - 5

Primary -10

Accessory - 12

Power exercises are no longer paired with an alternate exercise. The load should be fairly high at this point and the athletes sufficiently experienced with the exercises to get true max effort sets.
Main exercises are no longer paired with a complementary exercise.
Accessory exercises are now only pairs of exercises. Specificity increases with lateral leg exercises and upper body exercises with torso rotation.
A small circuit of lower intensity exercises fills out the program. Examples include: carries, single-leg squats, planks & variations and band exercises.

Phase IV

Heavy day

Power - 5/4/4

Primary - 5 Complex

Accessory -8

Light day

Power - 5

Primary -8

Accessory - 10

Main exercises are now either complex sets or with resistance bands added.
Accessory exercises dialed back to just two sets.

Phase V

Heavy day

Power - 5/4/3

Primary - 5 Complex

Accessory - 8

Light day

Power - 5

Primary - 6

Accessory - 8

Accessory exercises will increase in specificity while decreasing in load.

Rep Max Testing

Rep Max testing is done at the end of each phase to recalibrate numbers for the main exercises. At the end of Phase I it will be just 3-5RM testing since they have not been moving high intensity loads for this phase.

For the remainder of the program 1RM testing will be used.

Conclusion

This is a simple linear periodization scheme appropriate for beginning and intermediate lifters. Even for advanced lifters this type of program works well when there is a single most important event on the calendar. Other, more complex, schemes are more appropriate for a fuller competition schedule and advanced athletes.

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About Me

I am certified by USAWeightlifting as a Sports Performance Coach.
I have a B.S. in Exercise and Health Sciences from UMass Boston with a concentration in performance training. I'm also working towards a NSCA Certified Strength and Conditioning Specialist.